Wednesday, February 17, 2016

What Sugar and Fat Have in Common - And Why You Should Care

Holiday indulgences can result in more than gaining a few extra
pounds. Fatty sweet cookies, pies, and candy as well as excess calories
and alcohol can lead to a spike in your triglycerides. Why should this
concern you? It may be putting you at risk for heart disease. Read on
and learn how to avoid it.

What are triglycerides?

Triglycerides
are a type of fat that come from food, and your body also makes them.
They are the most common type of fat found in the body. Triglycerides
are continually circulating in the blood ready to be metabolized to
provide a source of energy when needed, but their main function is to
store energy for later use. When you consume more calories than your
body can use, it converts the excess into triglyceride and stores it in
fat cells. Fat cells hold the triglyceride molecules until your body
needs energy between meals.

Hormones signal the fat cells to release the
triglycerides for your body to use.

Why do triglycerides matter?

When
present in excess, triglycerides can be stored as fat which may lead to
obesity and related health conditions over time. Research suggests that
high levels of triglycerides in the blood may increase the risk of
developing coronary artery disease, diabetes, and fatty liver disease.
According to the American Heart Association, young people with high
triglyceride levels have a four times greater risk of developing heart
disease or having a stroke than young people with normal triglyceride
levels.

How are triglycerides measured?

Triglyceride
levels in the blood are measured by a simple blood test. Your doctor
will usually check for high triglycerides as part of a routine
cholesterol screening called a lipid panel or lipid profile. Fasting for
nine to 12 hours is required before blood is drawn for an accurate
triglyceride measurement.

What is considered a normal triglyceride level?

The American Heart Association guidelines for triglyceride levels are as follows:

Some
people have a genetic predisposition to manufacture excessive amounts
of triglycerides. Triglycerides can become elevated as a result of
having diabetes, hypothyroidism, or kidney disease. Being overweight and
inactive can also contribute to abnormal triglycerides. Dietary factors
play a role as well.

How does diet affect triglycerides?

Eating
too much of the wrong kinds of fats - saturated and trans fats - can
raise your blood triglycerides.

Triglyceride levels can also rise after
drinking alcohol or eating foods that are high in carbohydrates
especially sugary and refined carbs. This includes sugar, honey, agave
and other sweeteners, soda and other sugary drinks, candy, baked goods,
and anything made with white (refined) flour including white bread,
cereals, pastries, white pasta, and white rice. Dried fruit and fruit
juice contain high amounts of fructose which has a strong impact on
raising triglyceride levels.

What is the recommended intake for sugar?

The
American Heart Association recommends no more than 6 teaspoons per day
(25 grams) of added sugar for adult women and 9 teaspoons (37.5 grams)
for men. While all individuals should limit sugar intake, it is
especially important for those with increased triglyceride levels.
Consumption of sugary low-quality refined carbs causes a sudden rise in
insulin, which may lead to a spike in triglycerides.

Lorraine Matthews-Antosiewicz, MS RD, is a food and nutrition
expert specializing in weight management and digestive health. She is
committed to empowering people through education, support, and
inspiration to make real changes that lead to optimal health and lasting
weight loss. Take her Free Self-Assessment and learn how you can lose
20 lb. - or more. Jump Start your weight loss today!http://njnutritionist.com/freeassessment